Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

"Pacemaker" Workout

For Time:
500/400m Row
25 Burpees
400m Run
20 HSPU
Conditioning Workout

5 rounds for time:
400m Run
5 Chin-ups
10 Push-ups
15 Abmat Sit-ups
Weighted Chin-up (DELOAD) Strength

7x1 Weighted Chin-up
- Rest 2min btw sets
Conditioning (15min) Workout

Every 1:30 x 10:
5 Pull-ups
10 KBS (us) 24/16kg
15 Squats
DB's Only Workout

AMRAP 6:
5 Double DB Bent Over Rows 15/10kg
5 Double DB Bicep Curls
5 Double DB Shoulder Presses
Conditioning (DELOAD) Workout

For time:
800m Run
30 KBS (US) 16/12kg
800m Run
25 Push-ups
800m Run
10+10 KB Snatches L+R
800m Run
25 Push-ups
800m Run
10+10 KB Hang Clean & Jerks L+R
800 Run
Partner Conditioning (DELOAD) Workout

16 rounds, IGYG (8 each):
20 DU
5 Bar Facing Burpees
5 Thrusters 43/30kg
Pull-ups (DELOAD) Strength

4 sets:
3 Pull-up with extra weight / weighted Pull-ups
- Rest as needed btw sets

Scaled:
4 sets:
Max Strict Pull-ups
- Rest as needed btw sets
Conditioning Workout

4 rounds:
12/10cal Row
10,8,6,4 DB Bench Presses (increase weight)
200m Skillmill Run
1-2 Rope Climbs 4m (or 4-8 Pull-ups)

Score: Time
Comment: DB Bench
Heaving Snatch Balance (DELOAD) Strength

4 sets:
3 Heaving Snatch Balances (build by feel)
- Rest 1:30-2:00 btw sets

Need a training program?

"Pacemaker" Workout

Conditioning Workout

Weighted Chin-up (DELOAD) Strength

Conditioning (15min) Workout

DB's Only Workout

Conditioning (DELOAD) Workout

Partner Conditioning (DELOAD) Workout

Pull-ups (DELOAD) Strength

Conditioning Workout

Heaving Snatch Balance (DELOAD) Strength